Feeding a family of four for a week on just fifty dollars might sound impossible at first, but trust me it is completely doable with a bit of planning, smart shopping, and simple vegetarian recipes. The secret is versatility and bulk cooking. When you choose ingredients that can be used in multiple dishes like beans, lentils, rice, oats, and seasonal vegetables, you maximize flavor while minimizing cost and waste. You will also want to shop at Lidl, Aldi or Walmart to get the best deals on the groceries. I am doing these 50$ a week grocery hauls every other week to keep our grocery bill as low as possible as a family of 4.

So in this article about cheap recipes I will walk you through seven days of meals for breakfast, lunch, and dinner, complete with easy-to-follow vegetarian recipes. These meals are designed to be filling, healthy, and budget-friendly. I will also include tips for prepping ingredients ahead, storing leftovers, and making simple swaps depending on what is on sale at your local store. The meals will be vegetarian, because a) I am a Vegetarian and don´t know how to cook meat properly b) Tofu is way cheaper than meat and c) it´s better for the environment!

We are a family of four with two adults and two small children. Our older son is eating lunch at school, so we would technically not need all the lunch meals but I decided to still include them in case you are homeschooling or have bigger kids that eat more.

I will assume that you have some pantry staples at home, like salt and pepper or cinnamon. But otherwise no fancy stuff will be needed! If you want to have the inredients list and the meal plan, just scroll down, you find it at the end of this article.
Okay, let´s have some tasty fun!

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Monday

Breakfast: Overnight Oats with Banana and Peanut Butter

Breakfast doesn’t need to be complicated or expensive. Overnight oats are perfect for busy mornings, packed with fiber and protein, and they keep you full until lunch.

Ingredients (4 servings)

• 2 cups rolled oats
• 2 cups milk or plant-based milk
• 2 bananas, sliced
• 2 tablespoons peanut butter
• 1 teaspoon cinnamon

Instructions

1. Combine the oats and milk in a large bowl. Stir in cinnamon.
2. Divide the mixture into four jars or bowls.
3. Top each serving with banana slices and a tablespoon of peanut butter.
4. Refrigerate overnight and enjoy in the morning.

Tips: You can swap bananas for apples or berries depending on what is cheaper or in season. Add a sprinkle of nuts for extra crunch if your budget allows.

Lunch: Lentil and Vegetable Soup

Lentils are a cheap and versatile source of protein, and this hearty soup is perfect for meal prep.

Ingredients (4 servings)

• 1 cup red lentils, rinsed
• 1 cup noodles
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon paprika
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot. Sauté onion, carrots, and celery for about five minutes.
2. Add garlic and cook for another minute.
3. Stir in lentils, noodles, tomatoes, and vegetable broth. Bring to a boil.
4. Reduce heat and simmer for twenty to twenty-five minutes until lentils are tender.
5. Season with paprika, salt, and pepper. Serve warm.

Tips: You can add spinach or kale in the last few minutes for extra nutrients or if you want to include chicken, this would make a great chicken broth. This soup also freezes well for future meals.

Dinner: Chickpea and Vegetable Stir-Fry with Rice

A quick and satisfying dinner that comes together in under thirty minutes.

Ingredients (4 servings)

• 2 cups cooked rice
• 1 can chickpeas, drained and rinsed
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 2 tablespoons soy sauce
• 1 teaspoon garlic powder
• 1 tablespoon olive oil

Instructions

1. Heat olive oil in a large pan. Sauté bell pepper and zucchini for about five to seven minutes.
2. Add chickpeas, garlic powder, and soy sauce. Cook for another five minutes.
3. Serve over cooked rice.

Tips: You can swap in any other vegetables you have on hand. Add a sprinkle of sesame seeds or a dash of hot sauce for extra flavor.

Tuesday

Breakfast: Banana Pancakes

Fluffy banana pancakes are simple, inexpensive, and loved by kids and adults alike.

Ingredients (4 servings)

• 2 ripe bananas
• 2 cups flour
• 2 teaspoons baking powder
• 2 cups milk
• 1 teaspoon vanilla extract
• Optional: cinnamon or berries

Instructions

1. Mash the bananas in a large bowl.
2. Add flour, baking powder, milk, and vanilla extract. Mix until smooth.
3. Heat a non-stick pan over medium heat. Pour batter and cook pancakes for two to three minutes per side.
4. Serve with a drizzle of syrup or fresh fruit.

Tips: If you want to save even more, skip syrup and use a little peanut butter or a sprinkle of cinnamon sugar.

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Lunch: Rice Burritos with Black Beans and Corn

A protein-packed salad that is great for leftovers or on-the-go lunches.

Ingredients (4 servings)

• 1 cup rice
• 1 can black beans, drained and rinsed
• 1 cup corn (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 2 tablespoons olive oil
• Juice of one lime
• Salt and pepper to taste
• 6-8 tortillas

Instructions

1. Combine all ingredients in a large bowl.
2. Adjust seasoning with lime juice, salt, and pepper.
3. Serve chilled or at room temperature.

Tips: You can add diced avocado if your budget allows. Leftovers taste even better after a few hours when the flavors meld together.

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Dinner: Vegetable Curry with Rice

Curries are comforting, filling, and taste even better the next day.

Ingredients (4 servings)

• 1 onion, chopped
• 2 carrots, diced
• 1 cup cauliflower florets
• 1 can coconut milk
• 2 tablespoons curry powder
• 2 cups cooked rice
• 1 tablespoon olive oil
• Salt to taste

Instructions

1. Heat olive oil in a pot and sauté onion and carrots for five minutes.
2. Add cauliflower and curry powder. Stir for one minute until fragrant.
3. Pour in coconut milk, bring to a simmer, and cook until vegetables are tender, about ten minutes.
4. Season with salt. Serve over rice.

Tips: Swap in any vegetables that are on sale. Lentils or chickpeas can be added for extra protein.

Wednesday

Breakfast: Yogurt with Oats and Berries

A simple, refreshing breakfast that can be prepared in minutes.

Ingredients (4 servings)

• 2 cups plain yogurt
• 1 cup rolled oats
• 1 cup mixed berries (fresh or frozen)
• Optional: honey for sweetness

Instructions

1. Divide yogurt into four bowls.
2. Top each bowl with oats and berries.
3. Drizzle with honey if desired.

Tips: Use frozen berries if fresh ones are too expensive. You can soak the oats in milk overnight if you prefer a softer texture.

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Lunch: Hummus and Veggie Wraps

Quick, easy, and perfect for on-the-go lunches.

Ingredients (4 servings)

• 4 whole wheat tortillas
• 1 cup hummus
• 1 cucumber, sliced
• 1 bell pepper, sliced
• 1 carrot, grated
• Optional: spinach or lettuce

Instructions

1. Spread hummus evenly on each tortilla.
2. Add cucumber, bell pepper, carrot, and greens.
3. Roll up tightly and slice in half.

Tips: Add leftover roasted vegetables from dinner for extra flavor.

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Dinner: Baked Pasta with Feta, Tomato Sauce and Spinach

A cozy pasta dinner that is cheap but feels indulgent.

Ingredients (4 servings)

• 2 cups penne pasta
• 2 cups tomato sauce
• 2 cups fresh spinach
• 1 block of feta cheese
• 1 teaspoon garlic powder
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 375 degrees Fahrenheit (190 Celsius).
2. Put Pasta in a baking dish and cover it with water.
3. Mix pasta with tomato sauce, spinach, and garlic powder.
4. Put the feta cheese on top.
5. Transfer to a baking dish, drizzle with olive oil, and bake for twenty minutes.
6. Mix all together, so the feta mixes with the pasta and makes a creamy sauce.

Tips: You can add grated cheese if your budget allows, or sprinkle nutritional yeast for more cheesy flavor without the cost.

Thursday

Breakfast: Apple Cinnamon Porridge

A warm, comforting breakfast that is perfect for cooler mornings.

Ingredients (4 servings)

• 2 cups rolled oats
• 4 cups milk or plant-based milk
• 2 apples, diced
• 1 teaspoon cinnamon
• 2 tablespoons maple syrup or honey (optional)

Instructions

1. In a medium pot, combine oats and milk.
2. Cook over medium heat, stirring occasionally, for about 5–7 minutes until thickened.
3. Add diced apples and cinnamon, cook for another 2 minutes.
4. Serve with a drizzle of maple syrup or honey if desired.

Tips: You can use frozen apples if fresh ones are expensive. Adding a few nuts or seeds can increase protein and crunch.

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Lunch: Vegetable Fried Rice

A perfect way to use leftover rice and vegetables.

Ingredients (4 servings)

• 2 cups cooked rice
• 1 block of tofu
• 1 cup frozen peas and carrots
• 1 bell pepper, diced
• 2 eggs or ½ cup tofu for vegan option
• 2 tablespoons soy sauce
• 1 tablespoon olive oil

Instructions

1. Heat olive oil in a large pan or wok.
2. Add bell pepper and frozen vegetables and diced tofu, cook for 3–4 minutes.
3. Push vegetables to the side and scramble eggs in the same pan, or stir in tofu.
4. Add rice and soy sauce, stir-fry for another 5 minutes.

Tips: Leftover fried rice tastes even better the next day. You can also add garlic or ginger for extra flavor.

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Dinner: Stuffed Bell Peppers with Quinoa and Beans

A colorful and filling dinner that the whole family will enjoy.

Ingredients (4 servings, 4 peppers)

• 4 large bell peppers
• 1 cup cooked quinoa
• 1 can black beans, drained
• 1 cup corn
• 1 teaspoon cumin
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Cut tops off the peppers and remove seeds.
3. Mix quinoa, black beans, corn, cumin, salt, and pepper in a bowl.
4. Stuff each pepper with the mixture and place in a baking dish.
5. Drizzle with olive oil and bake for 25–30 minutes until peppers are tender.

Tips: You can top with cheese or nutritional yeast if budget allows. These can also be made ahead and reheated for quick dinners.

Friday

Breakfast: Peanut Butter and Jelly Sandwiches

A refreshing breakfast that feels like a treat.

• 10 slices of sandwich toast
• strawberry jam
• peanut butter

Just spread it on the sandwiches and enjoy! 🙂

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Lunch: Tomato and Mozzarella Panini

Simple, cheesy, and perfect for a quick lunch.

Ingredients (4 servings)

• 8 slices of bread
• 2 tomatoes, sliced
• 1 cup shredded mozzarella
• 1 tablespoon olive oil or butter

Instructions

1. Preheat a pan or sandwich press.
2. Layer tomato and mozzarella between slices of bread.
3. Brush the outside with olive oil or butter.
4. Grill until golden and cheese is melted.

Tips: Use leftover veggies in the sandwich for added nutrients.

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Dinner: Creamy Spinach and Potato Bake

A hearty and filling dinner, perfect for winding down the week.

Ingredients (4 servings)

• 4 medium potatoes, sliced
• 2 cups fresh spinach
• 1 cup milk
• 1 tablespoon flour
• 1 tablespoon butter
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F (190°C).
2. Layer potato slices in a baking dish.
3. In a small pot, melt butter, stir in flour, then gradually add milk to make a simple white sauce.
4. Add spinach to the sauce and season with salt and pepper.
5. Pour sauce over potatoes and bake for 30 minutes until golden and tender.

Tips: You can add grated cheese if budget allows. This dish pairs well with a simple salad.

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Saturday

Breakfast: Veggie Breakfast Burritos

Hearty and filling, these burritos are perfect for weekend mornings.

Ingredients (4 servings)

• 4 large tortillas
• 4 eggs or tofu scramble
• 1 bell pepper, diced
• 1 tomato, diced
• 1 cup spinach
• Salt and pepper to taste

Instructions

1. Scramble eggs or tofu in a pan with a little olive oil.
2. Add bell pepper, tomato, and spinach, cooking until soft.
3. Spoon mixture onto tortillas and roll up.

Tips: Freeze extra burritos for easy breakfasts during the week.

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Lunch: Chickpea Salad Sandwiches

Simple, protein-packed, and easy to prepare.

Ingredients (4 servings)

• 1 can chickpeas, mashed
• 4 tablespoons mayonnaise or vegan alternative
• 1 celery stalk, chopped
• 1 teaspoon mustard
• 8 slices bread

Instructions

1. Mix mashed chickpeas with mayonnaise, celery, and mustard.
2. Spread on bread slices and assemble sandwiches.

Tips: Add lettuce, tomato, or cucumber for extra crunch and flavor.

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Dinner: Vegetable Stir-Fry with Noodles

Quick, nutritious, and customizable with whatever vegetables you have.

Ingredients (4 servings)

• 2 cups noodles
• 1 cup broccoli florets
• 1 carrot, sliced
• 1 bell pepper, sliced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil

Instructions

1. Cook noodles according to package instructions.
2. Heat olive oil in a pan, sauté vegetables for 5–7 minutes.
3. Add noodles and soy sauce, stir-fry for another 2–3 minutes.

Tips: Tofu or tempeh can be added for extra protein. Add chili flakes if your family likes spice.

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Sunday

Breakfast: Pancakes with Fruit Compote

A special weekend breakfast that feels indulgent but is still budget-friendly.

Ingredients (4 servings)

• 2 cups flour
• 2 teaspoons baking powder
• 2 cups milk
• 1 teaspoon vanilla extract
• 2 cups mixed fruit (fresh or frozen)
• 1 tablespoon sugar

Instructions

1. Prepare pancakes according to the recipe used earlier in the week.
2. In a small pot, cook fruit with sugar until soft to make compote.
3. Serve pancakes topped with fruit compote.

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Lunch: Mediterranean Veggie Wraps

Colorful, fresh, and perfect for a light weekend lunch.

Ingredients (4 servings)

• 4 tortillas or flatbreads
• 1 cucumber, sliced
• 1 tomato, diced
• 1 bell pepper, sliced
• 1 cup hummus
• Optional: olives or feta

Instructions

1. Spread hummus on each tortilla.
2. Layer vegetables and optional ingredients.
3. Roll tightly and slice in half.

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Dinner: Baked Eggplant with Tomato and Mozzarella

A comforting dinner to finish the week.

Ingredients (4 servings)

• 2 large eggplants, sliced
• 2 cups tomato sauce
• 1 cup mozzarella or vegan alternative
• 1 tablespoon olive oil
• Salt and pepper

Instructions

1. Preheat oven to 375°F (190°C).
2. Layer eggplant slices in a baking dish.
3. Pour tomato sauce over eggplant.
4. Top with mozzarella and drizzle with olive oil.
5. Bake for 25–30 minutes until eggplant is tender and cheese is melted.

Tips: Serve with rice or bread to soak up the sauce.

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Budget and Shopping Tips

1. Buy in bulk – Rice, oats, beans, lentils, and pasta are cheaper in large quantities.
2. Frozen vegetables and fruits – Often cheaper and just as nutritious as fresh produce.
3. Seasonal produce – Always look for vegetables and fruits in season to save money.
4. Meal prep – Cook rice, quinoa, or beans in bulk at the start of the week.
5. Repurpose leftovers – Use leftover vegetables in stir-fries, soups, or wraps.

This plan gives you 84 vegetarian meals for a week for a family of four, keeping costs low while ensuring variety, nutrition, and flavor. With a little planning, you can enjoy delicious, healthy meals without breaking the bank.

7-Day Vegetarian Meal Plan for a Family of 4 (84 Meals)

Day	Breakfast	Lunch	Dinner
Monday	Overnight oats with banana & peanut butter	Lentil & vegetable soup	Chickpea & vegetable stir-fry with rice
Tuesday	Banana pancakes	Quinoa salad with black beans & corn	Vegetable curry with rice
Wednesday	Yogurt with oats & berries	Hummus & veggie wraps	Baked ziti with tomato sauce & spinach
Thursday	Apple cinnamon porridge	Vegetable fried rice	Stuffed bell peppers with quinoa & beans
Friday	PB&Jelly Sandwiches,	Tomato & mozzarella panini	Creamy spinach & potato bake
Saturday	Veggie breakfast burritos	Chickpea salad sandwiches	Vegetable stir-fry with noodles
Sunday	Pancakes with fruit compote	Mediterranean veggie wraps	Baked eggplant with tomato & mozzarella

Shopping List for the week (for 4 persons)

Grains & Pasta

• 8–10 cups rolled oats
• 2 cups quinoa
• 2 cups rice + 2 cups cooked rice extra for stir-fries
• 6 cups pasta
• 12 large tortillas or flatbreads
• 8 slices bread + extra for sandwiches

Legumes & Protein

• 3 cans chickpeas
• 2 cans black beans
• 1 cup red lentils
• 4–6 eggs or tofu for vegan options
• 1 cup hummus

Vegetables

• 4 bell peppers (plus 4 more for stuffing)
• 2 zucchini
• 2–3 carrots
• 1–2 onions
• 1–2 cups spinach (fresh)
• 1–2 cups broccoli
• 2 medium potatoes
• 2 large eggplants
• 1 cucumber
• 1 cup corn (frozen, canned, or fresh)
• 1 can diced tomatoes

Fruits

• 6–8 bananas
• 2–3 apples
• 2 cups berries (fresh or frozen)
• 2 cups mixed fruit for compote

Dairy & Alternatives

• 2 cups milk or plant-based milk
• 1 cup shredded mozzarella or vegan alternative
• 2 cups plain yogurt
• 1 block of feta
• 1 can coconut milk

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